Nekusvika kwekuenda kumwedzi, muviri wemukadzi unopinda shanduko dzakakosha izvo zvinokanganisa metabolism yako, kuumbwa kwemuviri wako uye, kazhinji, hutano hwako. Munguva iyi, zvakajairika kusangana a yakaderera basal simba mari, izvo zvinowedzera hunhu hwekuunganidza mafuta emuviri, kunyanya munzvimbo yedumbu. Ikoku kunoreva kuti, kunyange kuchengeta miitiro imwe cheteyo yokudya, tinogona kuwedzera uremu nyore nyore.
Sei zvakakosha kugadzirisa kudya kwako mushure memakore makumi mashanu?
ari kushanduka kwehomoni Havasi ivo chete vanononotsa metabolism, asi vanogonawo kubatsira pakurasikirwa kwemasumbu (chinhu chinokosha pakuchengetedza kushandiswa kwemasabolism), kukura kwe visceral mafuta uye kuwedzera kwengozi yezvirwere zvisingaperi zvakadai se osteoporosis kana mamiriro emwoyo. Saka, imwe kudya kwakadzikama uye yakagadziridzwa kune ino nhanho yakakosha kurwisa izvi zvinokonzeresa.
Uyezve, dzidzira kuita basa nguva dzose inogona kuita mutsauko mukuru. Zviito zvakaita sekufamba, kushambira, kuchovha bhasikoro, kana kurovedza muviri kwakaderera ichasimbisa mhasuru, ichavandudza hutano hwemwoyo uye inogadzirisa kushandiswa kwezuva nezuva caloric, kubatsira kudzivirira kuwedzera uremu.
Kudya kwakadzikama kunofanira kuva kwakadii kuvakadzi vakura?
Hwaro hwekudya kwakanaka kwevakadzi vakakura kunofanirwa kusanganisira chikafu chakapfuma mukati zvakakosha zvinovaka muviri, zvakadai secalcium, vhitamini D, mapuroteni akaonda, mafuta ane utano, uye makabhohaidhiretsi akaoma kunzwisisa. Kubatanidza mavara akasiyana-siyana uye maumbirwo mundiro dzako kunovimbisa kuti iwe unogamuchira huwandu hwakawanda hwezvinovaka muviri. Zvakakoshawo kuderedza kushandiswa kwe ultra-processed foods uye yakapfuma mushuga yakacheneswa iyo inogona kusadzikamisa mazinga esimba rako uye kukurudzira kuchengetedza kwemafuta.
Muenzaniso wemamenyu ezuva nezuva:
- Chirafu: Girazi re200 ml yemukaka weskim, 60 g yechingwa chegorosi, 8 g yebhota, 2 maspuniji ejamu-shuga shoma uye muchero mutsva (wakaita seapuro kana orenji).
- Kudya: 150 g yemasitashi akabikwa (anogona kuva mupunga webrown, pasta kana quinoa), ndiro yemiriwo mbishi kana yakabikwa, 100 g yenyama yakaonda kana huku yakabikwa, 2 maspuniki emafuta emuorivhi, yogati chaiyo uye muchero.
- Snack: Mushonga usina shuga, 60 g yechingwa chegorosi uye 40 g ye-low-fat cheese.
- Kudya: Ndiro yemiriwo sopu, 200 g yemiriwo yakabikwa kana yakabikwa, 80 g yehove yakabikwa kana chidimbu che ham yakabikwa, 1 teaspoon yemafuta emuorivhi, yogati yepanyama uye chibereko.
Makiyi ekudya kunovaka padanho iri
Zvokudya zvakagadzirirwa vakadzi vakura zvinofunga nezvezvimwe zvakakosha zvinovaka muviri kwete chete kuchengetedza uremu hune hutano, asiwo kusimbisa mapfupa, kuvandudza metabolism uye kudzivirira zvirwere. Pazasi, isu tinodonongodza chikafu chikuru uye chikafu chisingafanirwe kushaikwa:
Calcium uye vhitamini D: yakakosha kune hutano hwemapfupa
La Bone density Inowanzodzikira nezera, kunyanya mushure mekuenda kumwedzi. Kuti udzivise osteoporosis, zvakakosha kuve nechokwadi chekudya kwakakwana kwecalcium uye vhitamini D. Zvakanakisa zvinosanganisira:
- Dairy ine mafuta mashoma (semukaka, yogati uye cheeses nyowani).
- Hove dzine mapfupa akapfava, semasadhini.
- Miriwo yemashizha yakasvibira (chard, sipinashi, broccoli).
- Nzungu, semaamanda.
Uyewo, usakanganwa kutsaurira zvishoma 15-20 maminitsi zuva nezuva kuvhenekwa nezuva (panguva dzakachengeteka) kuitira kuti muviri wako ugone kugadzira vhitamini D zvakasununguka.
Mapuroteni akaonda kuchengetedza tsandanyama
El mhasuru tsandanyama inopfeka zviri nyore sezvatinokura, izvo zvinogona kutungamirira mukurasikirwa kwesimba uye kuderedzwa kugona kupisa macalorie. Mapuroteni akakosha kurwisa maitiro aya. Sarudzai:
- Hove nyowani, zviri nani hove yebhuruu senge salmon ne tuna (zvakare yakapfuma muOmega-3).
- Nyama isina kuonda sehuku neTurkey.
- Mazai nemiriwo dzimwe nzira dzakadai se tofu, tempeh uye nyemba.
Mafuta ane hutano kune hutano hwemoyo
ari mafuta haafaniri kubviswa yezvokudya, asi yakasarudzwa noungwaru. Unsaturated mafuta, aripo muzvokudya zvakaita seavocado, nzungu, mhodzi nemafuta emuorivhi, akakosha kuchengetedza moyo wako uye kuchengetedza cholesterol yako iri pasi pesimba.
Complex makabhohaidhiretsi kuti varambe vaine simba
Zvakakosha kusarudza matsime e makabhohaidhiretsi ayo akazara uye akapfuma mu fiber, senge chingwa chegorosi, mupunga webrown, quinoa uye oats. Zvokudya izvi zvinopa simba Nekufamba kwenguva, vanobatsira kudzora mazinga ehuga uye kukurudzira hutano hwekugaya.
mvura yakakwana
Vakadzi vakawanda vakura vanowanzorerutsa kukosha kwe hydration. Kunwa kanenge 1.5-2 malita emvura pazuva kwakakosha kuchengetedza kugaya kwakanaka, ganda rine hydrated uye detoxification yakakodzera. Natural infusions uye broths zvakare zvakanakisa sarudzo.
Mamwe mabhenefiti ekudya kwakaringana kuvakadzi vakura
Mukuwedzera pakudzora uremu, kudya kwakanyatsogadziriswa kunogona kuva migumisiro yakanaka pamusoro pehupenyu hwese. Semuyenzaniso:
- Yakaderedzwa njodzi yezvirwere zvisingaperi, senge Type 2 chirwere cheshuga uye matambudziko emwoyo.
- Kuvandudzwa kwehutano hwepfungwa uye hwepfungwa nekuda kwekugadzikana kwehomoni.
- Kuwedzera simba uye kunaka kwekurara.
- Kusimbisa immune system.
Kuzvipira kune kudya kwakakwana uye a anoshingaira mararamiro Izvo hazvizongove nekukanganisa kwemuviri wako chete, asiwo pakunzwa kwako kugara zvakanaka uye kuti unotarisana sei nematambudziko matsva eichi nhanho yehupenyu hwako.